Wednesday, October 23rd, 2019 WOD

Thursday, Hallo-WOD FUN!!!!

Next Thursday all day we'll be doing some pre-Open Halloween games and fitness games in full costumes!! In the evening classes we'll have a Pinata filled with goodies to smash between the evening classes.

Get your costume, find some friends, and join us next Thursday night! The voted best costume of the day wins a gift card(s).

Strength/Skill

Tripod Drills

Kipping Drills

HS Walking Drills

WOD

“Guard Rail”

AMRAP 3:

9/6 Calorie Row/ABike

11 Power Cleans (105/55)

Rest 3 mins

AMRAP 3:

9/6 Calorie Row/ABike

9 Power Cleans (115/75)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row/ABike

7 Power Cleans (135/95)

Rest 3 Minutes

AMRAP 3:

9/6 Calorie Row/ABike

5 Power Cleans (155/105)

L3: 95/55, 105/65, 115/75, 155/105

L2: 75/45, 95/55, 105/65, 115/75

L1: 75/45, 75/45, 95/55, 105/65